Progress them just like steady state FTP intervals. Add TiZ by adding additional intervals and (preferably over the medium term) by adding time to each interval.
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8x 2 min VO2max (fail)
Meh. First real VO2max workout in several months. Done lots of efforts with shorter VO2 stuff combined with threshold and tempo (eg reverse steigerunds), but not any VO2 repeats. Back pedaled on two and stepped the power down over the course of the set.
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Today was yellow after just a short run & 1h at 59% yesterday, & I didnât think they shouldâve affected much, so I shrugged my shoulders & did Tray Mountain +2 again, with a two-watt-higher FTP than a fortnight ago (which reduced my PLs making it a Productive +0.2 SS). More compliant this time too. Buzzed! 
Once again extended/boosted warmup, using that & the end endurance section to commute on the cycleway to/from the kermesse circuit.
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Did Wheel -2 today, 3x 9 minutes under/overs on FTP.
AI bumped my FTP this week with 6 watts, so this was the first âchallengingâ workout with the new FTPâŚ
Because I had little time today, i squeezed the workout into my lunchbreak (didnât have time in the evening). I was a bit under-fueled, the last 9 minute interval was very challenging. Had to keep the focus real strong and had some motivation from my son who was cheering me through the last 2-3 minutesâŚ
Mental support helps a lot when things are getting tough! 
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I had Darwin -5 in my calendar tonight and did it on my roadbike as it was easier to access, I maybe should have spent longer setting up and got the TT bike out as the road bike power meter was dropping out. The session felt more doable tonight probably because the pain hall was 2deg C cooler than my last workout.
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The workout I planned was Tray Mountain +2, bumped to 101%. Started the workout, extending the warmup to get through traffic to the track. As in the strava description I did Vogelsang instead, skipping its own warmup.
2â40" stopped in one of the moderate work periods so I rode the rest of that period at 71% of FTP (like the 10â periods) & extended the final work period into the cooldown. After that stoppage I consumed more than a litre of water. Might be time to play with a frame bag & bladder. True I could do this stuff inside & have all the bottles lined up but Iâd soon start hating cycling, & also my electricity bill for the use of a/c.
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23deg C and sunny yesterday but it burst in thunderstorms in the evening and that left us with a muggy wet 19deg C today so I gave the group ride a miss, I suspect everyone did, certainly the folks on Strava. So I decided to try out Indie Velo.
It felt hard and looking at the recorded temperature I can see why 
Then some Z2 to try out their Terrain simulation.
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Yesterdayâs 90km bike trial took more out of me than Iâd expected. Tr and Garmin bleating at me to recover plus the bad weather, I decided to listen.
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Itâs been a few monthsâŚ
Edit: HRM ran out of battery right at the start. Ignore the 204bpm average 
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So itâs started again, training in earnest . No goals other than to follow the process and see where I end up.
FTP is at an all time personal high so it will be interesting to see where I end up next Spring.
I have a couple of moments burned into my memory bank from the summer to help me complete whichever workout has me in the hurt locker. Essential fuel.
As the old saying goes, winter miles , summer smiles still resonates today
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Tray Mountain +1 again today. Increased only tempo today because I did this 16 days ago. But I bumped it to 101%. I get to press the AIFTP button tomorrow so itâll be interesting to see if these incremental intensity increases bring anything. Rated hard.
[Edit the next day: a 5w/1.66% bump in FTP! ]
Busy day at the track today. Got cut off & had to take evasive action in the middle of the 2nd interval. Relieved that I wasnât too boxed to save it.
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I set up a new plan last night a general fitness one as oppose to a TT plan which Iâve done for the last few years. I think it mixes more workouts instead of mainly VO2max and Threshold, well it gave me a SS workout and given I havenât done one through TR in a while it was quite a low level (Jordan SS Lv 2.0). I felt about that or at least how I think a SS Level 2.0 workout should feel.
I maybe should have been more aggressive on my plan set up too as TR recommended but my new commute is on faster/ busier roads so I decided not to do a workout after that yesterday and set up back to back workouts for when I WFH, so I decided to be more conservative. My current plan is:
Sun - Group Ride 2-3h
Mon - Rest
Tues - Commute 110mins am, 105mins pm
Wed - TR Session (Used to be Tues)
Thu - TR Session
Fri - Commute 110mins am, 105mins pm
Sat - Group Ride 3-3.5h
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I had Starlight -4 in my plan tonight and after the first two blocks I was going to rate it moderate but in the third block I wasnât quite at it and the cadence fell into the high 70âs rpm for the overs and the low 80s for the under so I rated it as âVery Hardâ
Its starting to cool down in the hall of pain!
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Zinc. The first set of anaerobic was super hard, but I figured "Eh, itâs probably because of the the 7 min of sweet spot, Iâll be fine for the second. The second was also super hard. The third was âIâm going to dieâ. All Out⌠no struggle survey. Wait, TR WANTED it to be that hard? Sadists.
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Rain forecast for this weekend killed my enthusiasm for a 200km audax, so I decided to sneak in some intervals last night. Beacon again, getting my PL back up. [Plus itâs familiar.] Pushed the last two intervals by 1% & tacked on 30 minutes of endurance in the cooldown for extra TSS. Aimed for 61% & got about 63%.
Surprisingly slept pretty well after this. I was wondering how Iâd go calming down because I was pretty pumped up.
Short-term stretch goal is to get Threshold over 6 & Sweetspot over 9 in the next four weeks, but I wonât be discouraged if Iâm less than 0.5 off. Knocking off Starr King & Three Fools -1 would be 
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The rain finished this morning so I did Lyell today.
Once again needed to stop for water. Still hit that interval target with higher endurance.
I knew at about the 1-hour mark that this was going to be on the edge. Cadence started suffering at about 3-hours in. Marked very hard. Can see in the extended cooldown corresponding to my commute to home that I had zero interest in pushing it.
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@roleypup awesome ride! Are you running TR on your phone while you cycle outside? Do you also have the workout loaded onto your head unit, or do you use your phone on the handle bars? Iâm really impressed by your power control outside but have never seen anyone record it directly to TR like this. Super cool.
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